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Healthy Recipe: Beef Satay

Beef SatayThese perfectly portioned beef skewers are an excellent addition to a holiday snack spread.


8 oz.                Beef tenderloin, cut into 1 ounce portions, trimmed

1 T.                  Sesame oil

2 T.                 Brown Sugar

1 T.                  Rice wine vinegar

5 T.                 Soy sauce

2 T.                 Scallions

1 tsp.              Ginger powder

Pinch             Red pepper flakes

¼ tsp.           Salt

1 each            Nonstick pan spray



  • Preheat grill, cast iron skillet, or sauté pan.
  • Soak skewers for at least 20 minutes.
  • Mix the next eight ingredients for your marinade.
  • Marinate 1 ounce strips on both sides for about 15 minutes.
  • Lightly spray pan or grill with non-stick pan spray
  • Skewer the beef onto the sticks.
  • Once heat source is hot, place skewer on cooking surface, which ever you picked.
  • If grilling or using a cast iron skillet with ridges, cook for about 1 to 2 minutes on each side, depending on the thickness of the meat.


Chef’s Note:  Remember that different thicknesses will determine cooking time and if cooking chicken instead of beef, then a minimum temperature of 165 degrees must be reached before serving.


Number of Servings:                     1

Serving Size:                                 1 skewer

Calories:                                           50

Fat Grams:                                       3

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